FOOTBALL COACHING:

Warm Up & Cool Down

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Warming up

It is vital that players learn to adopt training habits when taking part in football practices. The first
habit a coach should install into his players is the need to warm up correctly before they start
strenuous physical activity. He should explain the reasons why warming up is so important, I believe
they come in the following three reasons.

1.To raise muscle temperature, increase blood flow, stretch the muscles and mobilise the joints of the
body. This will ensure the players move through a greater range of movement and will help prevent
injury.

2.To maximise performance. The body performs better when the demand on the circulatory and
respiratory systems increases gradually. Demanding physical will fatigue the body prematurely if the
body is not warmed up.

3.To prepare mentally for the training or match ahead. The mind needs to be tuned in to the
practice situation. By rehearsing movement patterns from the game the mind becomes activated and
focused on the skills that are needed for practice.

The best warm up consist of these phases.

Phase 1 Focus on getting body mobilised gradually. Light running activities are used to raise the
body temperature and heart rate.

Phase 2 This involves stretching the major muscles of the body and joints. Particular attention should
be paid to the specific muscles and joints which are used in playing the match or training, i.e. the
spine, hips and legs.

Phase 3 This involves activities that are performed at a higher tempo that allow players to practise
and rehearse patterns of movements from the games. Note players should always do some light
running after every stop for stretching to raise the heart rate for this phase of the warm up.

The warm drill inside this book cover all three phases of the warm up process. I suggest you look at
grouping the drills together to include light running drills, then look at the high tempo combination
drills that show patterns of play from a game situation.

Likewise, a cool down period at the end of a match or soccer training session is important because:
Cool downs

Main objective is to bring the body down to a resting state and incorporate the points below. Very
light jogging is great for a cool down routine, combined with stretching. A five to seven minute
session will be enough for the player to cool down correctly

Soccer Cool Downs - Helps players overcome muscle stiffness and soreness.
Soccer Cool Downs - Allows player to re hydrate.
Soccer Cool Downs - Helps rid the body of toxins and lactic acid.
Soccer Cool Downs - Allows a period of reflection and assessment for the players and the coach.
Exercise 4 and out

Purpose Increase heart rate warm body temperature

Set up
Two 10 by 15 yard end zones, with a 15 yard space dividing the two zones, mark out with cones.
My example has 4 v 2 in each box but depending on number of players you can make area bigger or
smaller to suit
Structure
play 4 v2 in each end zone once they have completed 4 passes they can then switch the ball to the
other area. Players must be alert in both groups as they can find themselves with two balls going at
the same time.
Coaching tips
defenders learn good match play by hunting in pairs to win the ball back, look at communication
between the defenders trying to make play predictable.
Attackers keep width and depth and move ball quickly. Players need to be aware of other group so
keep their heads up at all times.

Progression
Ball must not touch the ground when playing to other group.
Two touch only.

Exercise 90 second and change

Purpose Increase heart rate warm body temperature, dynamic stretching

Set up
8 cones required, place centre cone at bottom then place further cones 10 yards either
Side of centre cone building up to end on a zig zag set up.
7 players as shown in blue stand on cone with a ball.
Structure
First player in red as per diagram runs towards player 1 and receives pass, he plays ball back first time
and moves on to the next cones. Once he has gone past second cone the next player can go. Once
player reaches the end he then jogs back down the side of red cones back to start position. After 90
seconds the players on outside change with players on the inside.
Coaching tips
Start gently then build the work rate up. Important players are turning away to next cone with a few
yards of acceleration
Progression
Many different progressions like, volleys, headers, two touch, chest and volley etc.
you can also put a cone 3 yards behind or to the side of the players on the cones, so every time they
make a pass, they have to touch the cone behind them then pass to the next player.
Exercise Angles

Purpose Increase heart rate warm body temperature, dynamic stretching

Set up
Place two yellow cones down 10 yards apart, as per player 1 shown in diagram, then place two
further cones 10 yards head, then two more 3 yards further on. Player 2 stand s on this cone. Place
two more cones one of to the left the other to the right again 10 yards away on an angle at around
1'o'clock. Then run a set of cones down each side around 6 inches apart 6 to eight cones in each row
Structure
Player one passes to player 2, player 1 then moves to support pass at an angle, player 2 controls and
passes back to player 1 through the two red cones. Player 1 controls and then hits a diagonal pass to
player 3. player 2 turns and moves to player 3 and receives return pass. All players move on one
position, when you have gone up the left side next time you join the back of the right side. Player 3
once completed the passing move on his way back to back of group does some speed work through
the blue cones.
Coaching tips
players must be sharp and concentrate on quality of passing.
Have players going away from ball then coming to on timing of pass.

Progression
Clip ball into player 2 for volley return through cones.
Side on speed work through cones.
Exercise combination warm
Purpose Increase heart rate warm body temperature,
Set up
Set up 5 boxes in the shape of the number five on a dice. The end yellow boxes are twenty yards
apart and the red box place in the centre. Each box with be 10 yards square as per diagram. Place
place three players in each box in three separate colours.
Structure
From diagram concentrate on one colour and follow the line and movement of each pass and player.
Then look at the other coloured line and it will become clear. Lets look at the read team and get the
pattern of play. Player 1 passes to player 2 in the red box. Player 3 moves to support the pass from his
box and plays the ball back to player 1 who has moved wide for the ball. Player 4 then moves to
receive in a wide area. Player 1 passes ball to player 4, on receiving the ball back from player 4,
player 1 hits a diagonal pass to player 5.
When players have completed their passing sequence they move onto next position i.e..player 1
changes with player 2, player 2 with 3 etc. All three groups play at one time. Player 5 dribbles ball
back to start position and then repeat.

Coaching tips
Timing of all the runs and movement is key.
Angles of the supporting players
Weight of passes and communication

Progression
Instead of player 5 dribbling ball back to start position he can restart sequence from his position, so he
would then become player 1 playing into player 2.

Player 4 can move to support pass of player 5 and play return pass down the wing. Player 5 then pass
to player 1 in start position.
Exercise Diagonal switch

Purpose Increase heart rate warm body temperature,

Set up
Set up 5 boxes in the shape of the number five on a dice. The end yellow boxes are twenty yards
apart and the red box place in the centre. Each box with be 10 yards square as per diagram. Place
place three players in each box in three separate colours.
Structure
Player 1 pass ball central into player 2, he receives and plays ball back to player1. Player 1 then hits a
diagonal pass to player 3, player 3 switches play to player 4. Player 4 then repeats the move but from
the left side. All out side players switch boxes after each passing sequence i.e. player 3 to player 4
and player 1 to player 5.
You can change the middle person every couple of minutes but would recommend just putting your
central midfield players in their and strikers as they will be the players making these sort of
movements in a game.
Coaching tips
Quality of pass on the diagonal.
Receiving central player going away to come to the ball creating space.
Angle of support play from players in outside boxes.
Timing of support play.
Progression
You can have the middle player receiving a pass of of both outside players.
Make the area bigger for longer passing.
Exercise Fast feet and pass

Purpose Increase heart rate warm body temperature, dynamic stretching

Set up
4 cones are placed down two make a ten-yard square box.
Two further cones are placed to the left and right of this box another 10 yards away
Two players are placed on each of the furthest two cones with a ball each.
Rest of players in two equal groups behind line by yellow box see diagram.

Structure
Warm starts by first two players by yellow box do a couple of steps side to side towards end of box.
Then they turn to the player on the yellow cone and receive a throw-in type pass, which they volley
back. Once complete they then become the back player in the server group. The server then jogs to
the back of the main group. As soon as a player as finished his side to side moves and gets to the end
of yellow box the next two players go.
Coaching tips
Good tempo as they are getting warmer, stop for some light stretching after few minutes.
Quality of technique.
Must adjust their feet as ball is served so the control pass back is easier
Progression
After one minute on each change to the following.
Side to side movements in first ten yards
Then 5 yards backwards running turn and sprint last 5 yards
Knee raises to chest in skipping motion
Finish with fast run over ten yards
Keep varying the service like headers, volleys, side foot pass, one touch, two touches

Exercise Gate Attack

Purpose Increase heart rate warm body temperature, dynamic stretching

Set up
Unlimited players, 30 x 30 yard area with three different colour cones placed inside box 1 yard
apart. The inside cones are placed at random all around the inside area as shown in diagram.

Structure
Each player has a ball and dribbles around the inside area avoiding touching the cones with ball. On
coaches shout players have to dribble through coloured gates suggested i.e. ,red and yellow or all
three colours mix it up how you feel. This must be done at a good tempo as they warm up.

Coaching tips
Head up to see other players and cones
keep ball close.

Progression
Weaker foot dribble, inside of foot dribble, out side of foot dribble

Exercise Head Down

Purpose Increase heart rate warm body temperature

Set up
Two bottom yellow cones 10 yards apart. One middle red box 5 years square 10 years away from
player 1 and 2. Then a further box 3 yards square in the left side a further 15 yards away from
middle box. Then place 6 to 8 cones down each side 6 inches apart for speed work as per diagram.
Structure
Player1 passes to player 2 who opens his body and controls when receiving the ball. Player 2 then
passes a high ball for player 3 to head from inside the red box to the supporting player 4. Player 3
then works round the outside through the fast feet cones to position 4. All players move on a number
when completed there pass. If the high ball not high enough player 3 will a us and use different
technique like volley etc.
Coaching tips
Go away to come to when receiving.
Quality of diagonal high ball looking to hit players head.
High knees through speed cones.

Progression

Exercise Maze
Purpose Increase heart rate warm body temperature

Set up
Unlimited players. Place the first two cones 10 yards apart two make the two rows, then place further
cones 5 yards up, further 5 yards up, 5 yards to the left, 5 yards in front, 10 yards to the right, 5 yards
in front, 5 yards to the right, 5 yards to the right which will make the red box as per diagram match up
cones leading down to start position as per diagram.

Structure
Player 1 sets off and dribbles round the cones, when he gets to the box on right side he leaves his ball
and touches each cone, returns to ball and dribbles back to start position. When player 1 has dribbles
round three cones player 2 goes and so on
Coaching tips
Keep head up when dribbling.
Get low into turns and accelerate away out of turn.
Progression
Left foot one turn, right foot next
have a further area the same set up but bigger. More speed and endurance.

Exercise Neat Feet

Purpose Increase heart rate warm body temperature, dynamic stretching

Set up
4 boxes are set up 15 yards apart from each other, and the boxes 3 yard square.
Place set of cones 1 yard apart in one area and cones 6 inches apart in other area please see diagram.
One area is for dribbling and one for fast feet
.
Structure
Player1 steps through all the red cones side on, nice and quick, pumping those arms, as he arrives at
the end player 2 passes ball into blue box. Player 1 controls ball and passes back.
On this part of the exercise you can try many different progressions to the drill, e.g. one touch pass,
two touch, head, volley, etc. You can disguise to let ball run past body, then turn it back and pass.
Stations 2 are similar but with dribbling instead of fast feet, keep rotating both sections.
This can be repeated 5 times in the passing area. Player1 changes with player 2, player 2 joins group
to go through speed cones then on two dribbling.
Run for 5 minutes then do some light stretching.

Coaching tips
Good tempo as they are getting warmer
Change fast feet to side ways and backwards movements
Dribble with both feet.
Vary the serving players for volleys and headers ensure you make the player stretch to volley back, so
serve must be to the side not at them.

Exercise Numbers Up
Purpose Increase heart rate warm body temperature

Set up
Twenty yards by thirty yards in red cones. Unlimited players.
All players stand inside the grid. Number the players from one to how many you have. In my
diagram, it's 1-15.

Structure
Player 1 passes to Player 2. Player 2 passes to Player 3. Player 3 passes to Player 4, and so on through
all the players. All players should be on the move at all times waiting to support player when its their
turn.

Coaching tips
Communication from next player receiving ball.
Timing of supporting run when next to receive.

Progression
Put two balls in play,
put three balls in play.
Play weaker foot only.
Only pass with outside of foot.

Exercise On your toes

Purpose Increase heart rate warm body temperature

Set up
20 x 20 grid
Unlimited in pairs
One ball between each pair.

Structure
Player with ball dribbles at defending player who jockeys back across the grid.
Dribbling player should go at a good pace to work the defender back.
When you have got to the end line players change and defender now dribbles with ball and attacker
defends.
Coaching tips
Quality jockeying movements
Defenders throw in some feints as though they are going to win the ball.

Progression
After couple of minutes change to passing ball into defender who stops ball then works back
continuously, play pass quite firm, again change over once on end line.

Exercise One or two touch

Purpose Increase heart rate warm body temperature, dynamic stretching

Set up
5 players per group
Each group in square 10 x 10 yards
One ball per group

Structure
Play starts at the position where two players are standing.
Player 1 passes to player 2 as shown in diagram, player 2 opens his body and passes the ball to player
3 and so on. Each player follows his pass to the next cone then waits there until ball has played round
the square to you again.
Coaching tips
Good tempo
Accuracy in passing
Weight of passing

Progression
One touch, outside foot control
next drill can be a progression to this one.

Exercise Third man running

Purpose Increase heart rate warm body temperature, dynamic stretching

Set up
5 players per group
Each group in square 10 x 10 yards
One ball per group

Structure
Play starts at the position where players 1 and 2 are standing.
Player 1 passes to player 2 as shown in diagram, player 2 passes back to player 1 who then passes a
diagonal ball to player 3. Player 2 runs to support the ball back from player 3. Player 3 then makes
the diagonal pass to player 4 and player 3 runs to support pass back. Each player follows his pass to
the next cone then waits there until ball has played round to your cone again
Coaching tips
Good tempo
Accuracy in passing
Weight of passing
Timing of run for support pass

Progression
Disguise diagonal pass look one-way pass diagonally
Play one touch

Exercise Rotate
Purpose Increase heart rate warm body temperature, dynamic stretching

Set up
Station 1 two cones 10 yards apart.
Station 2. 8 cones 6 inches apart, then a further 10 yards up three cones in a triangle shape one yard
apart.
Station 3 two cones 20 yards apart and one further cone in the middle five yards to right.

Structure
station 1. Player 1 passes to player 2 then runs to back of opposite group. Player 2 passes back one
touch only and joins back of opposite group rest of players repeat.
Station 2. player 7 fast feet through cones, then runs centrally to server player 8 who throws ball to
either red cone for player 7 to volley back. Player 7 replaces player 8 who returns to back of group.
Next player goes.
Station 3, player 11 passes to player 12 then receives ball on the angle by middle red cone, player 11
then returns the pass and joins back of opposite group. Player 12 repeats same move. After 2 minutes
all groups move to new station.
Coaching tips
weight of pass.
good tempo, nice and sharp.

Progression
Clip ball in on station 3 for a volley pass back.
Station 2 vary serves headers, chest and volley etc..
Exercise Tokeoke

Purpose Increase heart rate warm body temperature, dynamic stretching

Set up
Mark out a circle with cones area size 15 yards to the middle
All players stand on the outside spread out evenly

Structure
on coaches command player sprint in to middle cones then jog out. AS you wills see in diagram with
players 1 to 4 in bigger size to show body shape for different progressions.
Coaching tips
Attitude and tempo

Progression
Side to side to middle.
Backwards to middle.
High knees to middle.
Football running to middle
dynamic stretch on way back to outside. Open groins etc...

Exercise Total warm up

Purpose Increase heart rate warm body temperature, dynamic stretching

Set up
Unlimited players, 50 x 30 area, One ball per player Please see diagram above.
Structure
You can place players all round the circuit area, but just so you know what each station does I will
guild you through from player 1
OK player 1 gets side on and rolls his foot across the top of the ball making his way to second cone.
At second cone he does same routine but switching feet so left foot drags over the ball.
When at end he passes his ball out to yellow cone, which is 15 yards away and races out to stop the
ball by the cone, and then dribbles back to next station, the blue cones, which he dribbles in and out
off. When he gets to red cones he does side ways keep ups to end. Next section two yellow cones
around 15 yards in width each one, first one he does toe taps on top of ball backwards, then next
section toe taps on ball forwards.
Next set of red cones is for fast feet, pass your ball up the side and then catch it up by doing fast feet
through cones. At end of red cones pass your ball through two yellow cones and meet your ball as it
goes through. The last two blue cones to complete the circuit, first one pass your ball and do side
ways running at next blue cone fast dribble to last blue cone. Then you walk with ball in hand to start
position ready to repeat.
.
Coaching tips
Good tempo, Accuracy in passing, Weight of passing
After 4 minutes stop everyone where they are and do some light stretching, then continue.
Continue this circuit for 10 minutes at the end do more stretching.
Progression
Change size of different stations, you can use your own imagination and set up many different
exercises in the circuit.

Exercise Tri colours

Purpose Increase heart rate warm body temperature, dynamic stretching

Set up
20 by 20 grid, Unlimited players,3 different coloured bibs
Structure
Each group of players in my diagram are in threes and there are three teams, you can have 3 teams of
four or five. All players are on the move, player starting with the ball passes to a player in his colour
only.
Coaching tips
communication, being aware who they can receive of and who they can't.
good tempo, nice and sharp.
Progression

After a minute player receiving pass can only then pass to a player in a different colour.
Next progression, player on the ball must pass and receive of two players not in his colour once this
is done he leaves ball with player who has not got a ball, then rejoins play looking for a pass of
someone not his colour
Exercise Warm up

Set up: 15 cones 2 colours, 2 blue box 1-metre square 7 red cones 1 foot apart
Lower part of diagram red cones are placed 1 metre apart.

Structure
Player1 steps through all the red cones side on, nice and quick, pumping those arms, as he arrives at
the end player 2 passes ball into blue box. Player 1 controls ball and passes back. Player 1 then
swaps with player 2. Player two joins other group.
In the other station player 1 dribbles through the cones then repeats same sequence as first station.
Swaps with player 2, player 2 joins other group.

Coaching tips
Good tempo to working with fast feet and dribbling through cones.
Servers need to work receiving players so bass to the side of player so he has to work his feet quickly.

Progression
When arriving at end box try different servers in like, one touch pass, two touch, head, volley, etc.
You can disguise to let ball run past body, then turn it back and pass